Rack Lock-Outs ??

[Dan2232]

Quick question. Could someone explain what Close-Grip Bench Press Rack Lock-Outs are?

I've been switching up my training alot this past month and trying to incorporate new principles and exercises. These past few weeks I've been following the Poliquin's 12-week arm program.

Tonight I'm starting the 6x2-4 portion of the program and was going to follow the sample workout he outlines. Only problem is that I don't know what Rack Lock-Outs are.

Any feedback would be appreciated. Thanks!!

dan

 

[Natural_Teen]

not real sure but i would imagine that would be a bench in a power rack. Then set the pins to a level that is about 1/2 the total distance of your bench. Then just bench till you hit the pins pause for a second....and drive. This would help to work the muscles associated with your lockout, kinda like...but not as effective as board presses IMO. Thats my guess take it for what you will

 

[RusPA81]

not real sure but i would imagine that would be a bench in a power rack. Then set the pins to a level that is about 1/2 the total distance of your bench. Then just bench till you hit the pins pause for a second....and drive. This would help to work the muscles associated with your lockout, kinda like...but not as effective as board presses IMO. Thats my guess take it for what you will

Yup, you may want to go even higher then 1/2 way especially if you are trying to work on your lock out. The purpose of this exercise to work you week spot on bench which for many people is last part.

 

[rjl296]

you wouldn;t want to go even half way down, maybe 8 inches or so

 

[JDarty6173]

I do them from both a 7-8 inch lockout and a 3-4 inch lockout. You can really go heavy on these so you become adjusted to handling some heavy weight.. Plus really nailing your tris hard...

 

[louden_swain]

Lockouts are basically 1/4 deadlifts. I do not recommend using a close grip. Instead use a shoulder width grip. If you are using really heavy weight, you become susceptible to pulling a pectoral muscle. That is why you should stay clear of the close grip. These will target the upper back.

Personally, I would recommend partial deadlifts off the rack using a half motion. This will emphasize the entire back.

 

[Dan2232]

Thanks for the responses. I knew that when I got home from work my question would be answered.

I guess it's off to the gym now. Thank god that place is open 24hrs a day.